Sedentary lifestyles and physical inactivity can lead to adverse health outcomes like increased chances of cardiovascular disease, cancer, and diabetes.
The less we move, the less nutrient-rich oxygenated blood can circulate through our bodies. That said, it’s essential to break up your workday by inserting microbreaks to prevent fatigue and keep yourself from squinting, slouching, and hunching forward like a gargoyle perched on the side of a building.
The following three microbreaks at work that I will cover will help you recharge to prevent burnout, so you can bounce back to work and be more productive.
3 Microbreaks at Work to Boost Productivity
Microbreak #1: Vision Ergonomics
The first microbreak is Vision Ergonomics using the 20/20/20 rule.
Every 20 minutes, shift your eyes and look at something 20 feet away for at least 20 seconds.
This technique helps to prevent eye strain and gives your eyes a rest. Using the 20/20/20 rule allows your eyes to recalibrate, especially when looking at a screen.
We tend not to blink a lot, which can dry our eyes out and cause eye fatigue, leading to forward head posture and rounded shoulders. A few other tips are to clean your monitor screen regularly, and if your eyes feel dry, use over-the-counter artificial tears and get your eyes checked annually.
Microbreak #2: Posture Ergonomics
The more frequently we change our positions, the less tired we feel by the end of the workday.
So it’s crucial to take micro-breaks from repetitive tasks or static postures, every half hour for about one to two minutes, before resuming that activity or posture.
A Cornell University study recommends 20-8-2. Twenty minutes of sitting, eight minutes of standing, and two minutes of movement.
Sit-to-stand workstations allow you to go from a seated to a standing position. This helps to decrease fatigue and helps take the pressure off of your lower back.
If you want to break up your workday standing, there are many options to consider for high-quality standing desks, or you can be resourceful with what you already have around the house.
Pull out that folded-up ironing board from your closet or a stack of toilet paper, and you’re golden.
Microbreak #3: Mental or Cognitive Ergonomics
The third micro-break is mental ergonomics using the Pomodoro technique.
After 20 to 25 minutes, take a break. It gives our brains small moments of offline time to reflect and practice mindfulness. Just search online for the Pomodoro timer, and you’ll find numerous sites like tomato-timer.com.
Quick Recap
Let’s review what we just learned.
We have the 20-20-20 rule for vision ergonomics, and there’s the 20-8-2 rule for posture ergonomics.
And lastly, there’s a 20 to 25-minute break for mental ergonomics, using the Pomodoro technique.
So the common factor we can take from all this is that about every 20 minutes is an excellent time to take a micro-break.
In Ergonomics, they like to say your best posture is your next posture, so don’t become a couch potato and keep moving.